← NUTRITIONDinner
Egg Bhurji with Roti
Scrambled masala eggs — two whole and two whites — with one roti and salad. Dinner in twelve minutes on a night you can't be bothered.
- CALORIES
- 360 kcal
- PROTEIN
- 22 g
- CARBS
- 32 g
- FAT
- 16 g
- →2 whole eggs plus 2 egg whites
- →1/2 onion, finely diced
- →1 small tomato, diced
- →1 green chilli, chopped
- →1/4 tsp turmeric, pinch of garam masala
- →1 tsp oil
- →1 roti (30 g atta)
- →Cucumber, onion and tomato salad
- →Coriander, salt
- 01Heat the oil and soften the onion for 3 minutes.
- 02Add the tomato, chilli, turmeric and salt, and cook until the tomato collapses.
- 03Beat the eggs and whites together, pour in, and stir constantly on low heat until just set — take it off while it still looks slightly wet.
- 04Finish with garam masala and coriander, and serve with the roti and salad.
Two whole plus two whites keeps the protein and drops about 55 kcal against four whole eggs. Low heat and constant stirring is the whole technique.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.